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What is the Best Kettlebell Weight to Start With?
Many types of kettlebells are sold these days. Onnit Labs produces various kinds of kettlebells to accommodate the needs of everyone from beginners to expert kettlebell sports competitors.
Kettlebells are commonly made with a very high-quality, chip-resistant coating that’s robust enough to survive your most punishing workouts.
Here are some points when shopping for a quality kettlebells:
1) A chip-resistant surface, smooth enough for stamina-building work sets without irritating your hands, yet with just enough texture to take gym chalk. Quality kettlebells come with soft, bent handles that can be grasped anywhere on the handle, not only the top part.
2) Clearance from the handles to the bells allow for optimal bone stacking in a snatch and press lifts, and the obtuse shape of the handle is ideal for work gripping the horns (the sides of the kettlebell handle). The handle must be soft so that it does not tear your hands up.
3) High-contrast lettering which allows you to know the kettlebell you are using. Always make sure there’s a guarantee – to ensure your kettlebells do not rust, and you are promised for a lifetime of use.
Some other features of kettlebell benefits to consider are grip diameter, grip width, ball diameter, and the distance from the top of the ball to the bottom of the handle. But as a beginner, the most significant information for you to watch for are those stated above.
15-Minute Full-Body Strength Kettlebell Workout
Who said kettlebells are only for conditioning? Don’t let this common misconception fool you. Kettlebells are more than capable of building strength and cultivating mass. In fact, due to the unique design of the grip, kettlebells can increase grip strength, unlike any other implement!
Practicing the 15-Minute Full-Body Strength Kettlebell Workout, you can grow stronger and improve conditioning simultaneously, – all while packing on slabs of muscle! This training will make you so beefy, Hollywood would be insane not to cast you in the next Marvel movie!
Perform all tasks in each group before moving on to next group. Rest 1 to 2 minutes between rounds and sets. Be sure to decrease weight to avoid form degradation (if necessary).
A1: Kettlebell Anyhow Squat – 5 rounds x 5 reps (each side)
B1: Kettlebell Double Side Swing – 5 rounds x 10 reps
C1: Kettlebell Double TGU – 5 rounds x 3 reps
D1: Kettlebell Squat Curl Squatts Press – 5 rounds x 5 reps (each side)
E1: Kettlebell Gladiator Get Up – 5 rounds x 3 reps (each side)
Take Your Kettlebell Training to a New Level
Some tools are as varied and compact as the kettlebell. Whether you’re a trainer or fitness enthusiast, the kettlebell should hold a place in your training for the outcomes it can produce in less time.
Whether you choose to use your kettlebell to supplement your training or as a stand-alone device you will infer the exact method on how to do so.
The Kettlebell Specialist Course was created to give the user a simple, robust method to knowledge and teaching proper kettlebell use.
The benefits of the kettlebell are immense, and with this single tool, one can create incredible strength, power output, and stamina if used to its potential.
We believe the kettlebell can create great athletes regardless of your chosen sport and with this system, you will have everything they need to do just that.
Kettlebell Sizes for Men
Numerous men have the unfavorable manner of beginning with a kettlebell that is far too big for them. It may appear as a confusion to many guys out there, but they are not as powerful as they believe they are. Combine the fact that if you have only used dumbbells and barbells for weight training, snatching a kettlebell for the first time may come as a bit of a shock to your system and ego! Men take our word and don’t buy an enormous bell unless you already know you can handle it. Kettlebell lifting is mechanical and demands attention to detail so choose a kettlebell size that is reasonable to start out with. For ballistic movements like kettlebell swings, cleans and snatches, an average, active man should start out with either a 16 kg- 35 lb or a 20 kg – 44 lb kettlebell. Athletic men should start with a kettlebell between 16 kg – 35 lb and 24 kg – 53 lb.
Kettlebell Sizes for Women
Unlike men, women tend to start out with a kettlebell that is too easy for them, sometimes way too light! Women I have advice for you; you are a lot stronger than you think you are! Lifting kettlebells will not get you big and bulky and rob you of your feminine curvatures. On the opposite, with proper training and commitment, it will give you the figure you’ve always desired. So don’t be scared of “heavy” kettlebells; once you learn how to open the energy of your hips and core, you will be swinging kettlebell weights you never imagined possible.
For ballistic movements like kettlebell swings, cleans and snatches, an average, active woman should start with a kettlebell between 8 kg – 18 lb and 12 kg – 26 lb. An active woman should begin with a kettlebell between 12 kg – 26 lb and 16 kg – 35 lb. Out of shape, lethargic women should seek a bell between 6 kg – 13 lb and 8 kg – 18 lb.
As with men, for controlled, oppressing movements like Turkish Get-ups and windmills, you should pick a kettlebell that you can press overhead about 8-10 times. An average, active women should start with a kettlebell between 6 kg – 13 lb and 8 kg – 18 lb. An active woman should begin with a kettlebell among 8 kg – 18 lb and 12 kg – 26 lb and out of shape, inactive women should try a bell between 4 kg – 9 lb and 6 kg – 13 lb.
How Many Kettlebells Do I Need?
You can do a lot with only one kettlebell; a kettlebell is a transportable gym. When you are just beginning with kettlebells, you should make certain you first master single kettlebell exercises before progressing to duplicate kettlebell swings, cleans, snatches, etc. There is no sense applying two kettlebells unless your form is flawless. Without decent kettlebell lifting technique, you will not get the full benefit of the action, and you significantly increase your chance of injury, and this defeats the purpose of training with kettlebells in the first place. We recommend that whether you are a beginner, intermediate or advanced lifter, that you have a few kettlebells in different weights.